Mindfulness for Musicians

Welcome!

​What is Mindfulness?

Mindfulness is being fully present, aware of where you’re at and what you’re doing,with an interested and accepting attitude.

​• It is a way of paying attention that you already have, and that you can develop more of.• It is a way of experiencing anything without stressing out or overreacting.

Mindfulness Exercises

​1. Take a Minute to Have a Seat: Set a timer for 1 minute. Take one deep breath all the way in, and all the way out. Stand in front of a chair and sit down slowly, taking 1 full minute to sit down completely.

2. Count it Out: Count silently to 5 in time with your breath. Breathe in and count “1”, then breathe out and again count “1.” Continue to breathe in “2” out “2” all the way to five. For an extra challenge, try counting back down from 5 to 1 in the same way!

3. The Body Scan: You may choose to do this exercise either sitting or lying down. Close your eyes. Take one deep breath all the way in, and all the way out. Now place your mindful attention at your feet. Notice whatever sensations you feel in and around your feet. Do you feel the floor or carpet underneath your feet? Do you feel your shoe or sock against your feet? Do you sense warmth or coolness, tingling, heaviness, lightness? Just notice whatever you feel with a curious, open-minded attention to the present experience. Then, slowly shift your attention to the lower legs, upper legs, midsection, stomach, lower back, chest, upper back, shoulders, upper arms, lower arms, hands, neck, jaw, eyes, and forehead. End by taking one deep breath all the way in, and all the way out.

4. Mindfulness of the Senses: You can do this exercise anytime and anywhere, but while in nature and during meals are great times. To start, choose one of the 5 senses to place your mindful attention on. For example, the sense of hearing. Notice what you hear with an interested and accepting attitude. Don’t try to figure out what you’re hearing, or to let your mind tell any stories about the sounds. Relax, just listen and breathe normally. Then, slowly shift your attention to another sense and continue until you have completed all 5 senses. End by taking one deep breath all the way, and all the way out.

5. Mindfulness of Self-Talk: Self-talk is your inner voice, the dialogue you hear in your mind that says things you don’t necessarily say out loud. We all have this inner voice with us throughout the day. Self-talk is really just thoughts that your brain is thinking about you and the world around you. Your self-talk can be positive or negative, and it has a tremendous effect on your entire life. Mindfulness of self-talk means placing your mindful attention on your self-talk thoughts, noticing what they are saying, and deciding whether they are positive or negative. You can choose your thoughts when you are aware of them. When you choose positive self-talk thoughts, you will have more confidence, less stress, and a greater sense of control in yourself and the things you do. You will experience more freedom to grow and learn new things.

-> A SELF-TALK PRACTICE SHEET IS COMING SOON! :)

6. Playing with Passion: Close your eyes. Think of a favorite piece of music that you’ve played. Remember a time when you played this piece. Ask yourself these questions with your inner voice: What did I love about it? What made me feel passionate? What moved my soul? What inspired me? Try to remember clearly what it felt like with as much detail as you can. Then, look hard and think about what your self-talk thoughts were like when you played the piece. What thoughts did you have? You probably had a few strongly positive self-talk thoughts. Remember these positive thoughts and tell yourself that you will choose more positive self-talk when you face a new challenge!

7. Mindful Eating:Choose a meal or small snack to practice mindful eating. First, just notice your food. Take a minute to look at the colors and textures, touch it with your hands if it is a finger food, and notice what it smells like. Think about where this food came from, how it got to you, and what it will do for your body when you eat it. Next, take some of the food into your mouth and slowly move it around the mouth with the tongue for a few seconds. Begin to chew more slowly than usual, really experiencing the taste, texture, and sound of your food. When you are ready, swallow this bite before you pick up the next bite. Take the next several minutes to eat in this way and notice what it is like.

8. Mindful Walking: Decide a time that you will practice mindful walking. You can do this exercise outside with nature, inside at home, or even in between classes. First, stand up straight but not stiff or tense. If your hands are empty, place them loosely at your sides. Take a deep breath all the way in and all the way out. Begin walking a little slower than usual as you take your first step. Notice what it feels like as one foot lifts off of the ground and the other foot shifts your weight forward. As your foot comes back into contact with the ground, pay attention to how the foot moves and helps you keep your balance. Continue walking in this way as you also notice sights, sounds, smells, and thoughts come and go in your mindful attention.

​Websites and other tips and tricks coming soon!

​KAMP KEYBOARD MINDFULNESS TRAINING 2016 TEACHER REVIEWS

"Charles Gosset is a natural while working with all ages, children and adults. He provides a service desperately needed in today’s busy, noisy, hi-tech environment. Today’s students simply don’t know how to quiet their minds, and redirect their thoughts. Charles has helped our students become 'mindful' of their environment, and quiet thoughts that get in the way of their studies, and performances. Our students talk very highly of his class, and of the 'new' tools they have learned. They have described his classes as 'life changing!' I agree!!

Terri Hlubek, NCTMDirector, Kamp Keyboard

"Charles Gosset is an incredibly perceptive man who gently helps individuals dig in to their potential. He has helped my piano students that attended Kamp Keyboard with their performance anxiety through practical exercises and meaningful discussions on awareness of the body and mind. He provides the perfect environment for individuals to open up and explore how their minds work in order to be aware in various situations as well as how to accept our human responses to them. He is great for all age ranges and backgrounds and makes everyone feel welcome and safe to grow. I would definitely recommend Charles to professional musicians and athletes as well as children with any kind of anxieties related to performing and group participation."​Jessica HeadleyStudio Director/Pianist/InstructorVivace Piano Studio

"The mindfulness and performance enhancement sessions Charles led at Kamp Keyboard were well received by our piano students. He was able to share practical ways to combat stressful situations that we all go through as musicians, and even just as human beings. There is a positive energy about Charles, and it’s one that puts everyone at ease in his sessions. This helped the students feel comfortable to share their experiences with each other - there is no wrong answer! I was fortunate enough to sit in on these sessions with the students. I learned many helpful tools about being mindful and dealing with stress that I’m able to use in my daily life, and have also been able to share with my students. I would definitely recommend Charles to people of all ages, and experiences!"​Amber ZunigaVoice & Piano InstructorStudio Z Music Lessons

"Charles Gosset is a man full of compassion, understanding, empathy, grace and love for people. His ease with working with individuals of all ages is a rare ability. I have attended a pilgrimage retreat led by Charles and found it to be a peaceful time allowing me to reconnect to Divine. I have also witnessed Charles interacting with students. It gives me great joy to see how well he connects with them. The meditation and breathing exercises he shares with students have been a wonderful lifeline for many. The reflection time he brings to his classes allows the students to be still and to learn how to be comfortable in who they are in that very moment. The skills that he is sharing with the students not only helps them during practice and performance sessions, but he shares ways that these skills are useful in every area of their life. Mark 10:21 says that when a young man asked a question of Jesus that Jesus looked on the man, loved him and then spoke. I believe that Charles Gosset approaches every relationship with that same approach – he sees, he loves and then speaks."​Melissa Johansen, NCTMKamp Keyboard AdministratorJohanaen Piano Studio

"Thank you for teaching us about mindfulness! I suffer from anxiety and it kind of gets in the way of my life. But the tactics you gave me will definitely help me not only with piano but in my life as well."

"Thank you so much for teaching mindfulness this week. I'm [active in another competitive sport] so I get REALLY nervous before I go to a competition. Some of the exercises that you taught me might help me not get so nervous."

"Thank you so much for doing mindfulness class! I loved it! It was awesome to relax for a couple of min.! I have been having trouble sleeping lately because I could not calm down. Mindfulness helped me a lot!"

"Thank you so much for coming to camp and helping us with mindfulness. It really helped me with performance anxiety."